Workout Of The Day

Wednesday
Metcon
2 Rounds of:
EMOM x 3, 45 sec Plank
EMOM x 3, 12/9 Cal Row
-Rest 1 minute-
2 Rounds of:
EMOM x 3, 10 Dbl KB Deadlifts
EMOM x 3, 12/9 Cal Row
-Rest 1 min-
2 Rounds of:
EMOM x 3, 15 Box Jumps
EMOM x 3, 12/9 Cal Row




Thursday
Metcon (AMRAP - Rounds and Reps)
Amrap x 8 minutes
8 Pull-Ups
8 Box Jumps
8 Weighted Reverse Lunges
8 KB Power Cleans
-Rest 2 minutes-
15 minutes to build to a tough set of:
1 Squat Clean + 3 Front Squats
-Rest 2 minutes-
Repeat Amrap, pick up where you left off
Squat Clean (Weight)
Friday
Metcon (AMRAP - Reps)

2 Rounds
1:30 of each movement:
Alt DB Snatch
Toes-to-Bar
Burpees
*30 sec rest between movements
-Rest 2 minutes-
10 minutes to build to a tough
Bench Press Triple
-Rest 2 minutes-
Amrap x 8 minutes
8 Alt DB Snatch
6 Toe-to-Bar
4 Burpees

Bench Press (Weight)
Saturday
Metcon (AMRAP - Reps)
Teams of 2
35 minute running clock...
For Time:
42-30-18
Hang Power Cleans
Wall Ball Shots
EBC
-Rest 3 min-
For Time:
42-30-18
Deadlifts
Push Press
Cal Row

*When you finish, rest 3 min and complete again using 21-15-9 rep scheme (no 3 min rest inbetween).
No WOD available
No WOD available
No WOD available